Sleep is essential to our overall health, and there are many things we can do to improve the quality of our sleep. 


Are you a morning person?

If you want to wake up early, go outside to see the sunrise. Watching the sunrise will help anchor your internal clock and maintain healthy circadian rhythms, which will improve the quality and duration of your sleep.

It's important to give our mind and body regular cues that signal when it’s time to wake up or rest. Over time, these cues will begin to trigger an automatic response in your sleep-wake cycle.


Did you know that natural light during the day can improve your energy, motivation, and sleep quality at night? Natural daylight signals our brain to produce serotonin, which helps wake us up. So, try to get outside during the day and soak up some natural light. Morning light can even help increase alertness and act as an effective antidepressant.


Take a break in nature!

Taking walks in nearby parks or gardens during your lunch hour can refresh your mind and improve your sleep wellbeing. If you can't fit a walk into your work schedule, consider setting up your home office near a window. A study found that people exposed to more sunlight during the workday enjoyed a higher overall quality of sleep than those in windowless work environments.

Exercise is another natural sleep aid. It stimulates the production of serotonin, which helps the body adjust, resulting in fewer sleep challenges and reduced tiredness. Try exercising outdoors if possible because light helps reset the body's circadian rhythm.


Watching the sunset can also be a relaxing way to end your day. The light wavelengths that the sun emits at sunset signal to our brains that it's time to start winding down and get ready for sleep. This supports your body’s circadian rhythm so it produces melatonin at the right time, preparing you for regular great sleep.


Eating lighter evening meals with healthy natural food sources, protein, and nutrient-dense plants and vegetables supports a healthy brain and sleep. Avoid eating heavily late in the evening as this can make it harder to get good sleep.


Finally, try listening to nature sounds to calm your mind. Researchers have discovered that nature sounds change the connections in our brains, soothing the body's fight-or-flight response. Gentle nature sounds have a relaxing effect on our brain, which is why natural sounds like the pitter-patter of rain or the crash of ocean waves can help you fall asleep and reduce stress.


I hope these tips help you get better sleep!